[Michaela]

Yes I would count everything just to have an idea of what you’re consuming and thus being able to know what to adjust when you need to make changes

Would be good to track progress via photos if you are not already

I don’t think the weight drop is a big issue as it’s probably just the initial bulk of water and volume, but I wouldn’t let it continue to drop in that quantity. See if it starts to level off over the next week and make adjustments from there

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[Michaela]

Wednesday 1/15/25

I was able to do a little recumbent bike today, not with any intensity, but enough to turn the peddles a bit which is improvement as I haven’t been able to at all for almost 2 weeks now

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[Michaela]

IMO there’s a whole lot of redundant movements in a row on the same days that are unnecessary. Like 3 chest press one right after the other, 3 pull downs one right after the other

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[Michaela]

Yeah as JP has suggested here. See how you do with progression and recovery and adjust if needed from there based on feedback

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[Michaela]

I always go into training during a deficit with the same exact intent as I do during a surplus, to progress.
So the first thing is make sure you’re not just making an excuse for yourself that the diet it going to cause you to lose strength.
There’s going to come a time depending how lean you’re getting that it will change due to leverages, but the intent should always remain the same.
If you’re seeing a hit to recovery, that is when I would reduce the volume

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[Michaela]

Great if you digest it well. I went a year with no red meat in my diet as it just wasn’t digesting well, but I’ve been able to incorporate it back in once per day now with no issues

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[Michaela]

I x2 what Kuba has said here
Let’s say I start a prep out with cabs in all meals, my very last reduction of carbs as needed is the pre and post meal

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[Michaela]

Just base it off of visuals, training performance, goal within a timeline
We can’t really give you a set answer here, it takes what it takes, so just make changes as needed based of progress or lack there of when shooting for 1-2 lb week rate of loss is a good gauge

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[Michaela]

1.5g per pound of lean body weight is pretty standard and then just adjust if needed based on goal, progress and digestion

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[Michaela]

Tuesday 1/14/25

Usual Tuesday massage therapy work!

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[Michaela]

Monday 1/13/25

I was able to turn the peddle on the bike today, I didn’t ride it, just testing it about 5 turns of the peddle, as the past 10 days were impossible to even begin to turn even once, so that’s something

Also did an ab circuit – rope crunches, floor crunches with legs straight, lying straight leg raises, plank x5 rounds 20-15 reps each, 30 sec plank

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[Michaela]

Sunday 1/12/25

I was able to go for a 10 minute walk today so that’s improvement over the past week atleast lol

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[Michaela]

I don’t personally like them but just try it and see if you do

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[Michaela]

I can’t get the link but you can dm to my instagram

But key points are think hips back and forward, not weight up and down. Keep spine neutral and stop at the point back starts to round

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[Michaela]

Not in my opinion. To me it’s only redundant if you have two variations of the same movement biasing the same thing.

Chest for example I wouldn’t do a flat smith press then a flat pin loaded press

Same for back, I wouldn’t do two differnt lat biased rows back to back. I like a pull down, row sequence

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